Nov 18, 2016

a) WARM UP:

  • Start with light rolling of quads (30 sec) and T spine (30 sec).

3 rounds for quality:

  • 10 Beat swings
  • 10 Air squats
  • 10 Dowel pass thrus
  • 10 Jumping air squats
  • 10 Tactical frogs

 

b) STRENGTH:

Front squats: EMOM x 10

  • Minutes 1-5: @ 60% (w 3 sec pause at bottom)
  • Min 6: @ 60% (no pause)
  • Min 7: @ 65%
  • Min 8: @ 70%
  • Min 9: @ 75%
  • Min 10: @ 80%

 

Overhead squat primer and technique work/warmup:

  • 10 OHS with dowel
  • 10 OHS with empty bar

 

 

c) WOD:

  • Death by Overhead Squats (105/70) **from the ground

Min 1 = 1 rep, Min 2 = 2 reps, Min 3 = 3 reps, Min 4 = 4 reps, and so on….

 

d) ACCESSORY WORK:

3 R:

  • 10 tuck ups
  • 20 sec hollow hold
  • 30 sec side planks

 

e) POST-WOD RECOVERY/MOBILITY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

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